This common tea may do more than hydrate. It’s packed with antioxidants that may support your kidneys.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Key Points
- Green tea supports kidney health with antioxidants like EGCG and helps prevent kidney stones.
- Drinking green tea may help remove waste, balance electrolytes and regulate blood pressure.
- People with kidney conditions or on medications should consult a doctor before adding green tea.
When it comes to supporting your kidneys, what you drink matters. Registered dietitians say one tea in particular stands out: green tea.
Your kidneys work around the clock—filtering about 150 quarts of blood each day to remove waste, balance electrolytes, regulate blood pressure, produce red blood cells and support bone health. Staying well-hydrated is one of the most important ways to keep them functioning at their best.
Water is always a great choice, but green tea may offer additional benefits thanks to its antioxidant content. Before you brew a cup, here’s what the science says about how green tea helps support kidney health and who should be cautious.
Why Green Tea May Support Kidney Health
“Green tea can be part of an overall healthy diet to promote kidney health and function,” says Brigitte Zeitlin, M.P.H., RD, CDN. “It can help prevent kidney stones; it can keep you well-hydrated and improve urinary tract health.”
One reason green tea may benefit kidney function is its high antioxidant content—particularly epigallocatechin-3-gallate (EGCG), a naturally occurring plant compound. Research suggests this polyphenol may help protect against certain types of kidney disease, including chronic kidney disease and acute kidney injury.
Green tea also contributes to hydration, which plays an essential role in kidney health. Staying well-hydrated helps prevent kidney stones, supports waste removal through urine, balances electrolytes and helps maintain healthy blood pressure levels.
“This is also a great cheat code for people who don’t like straight-up water and prefer a bit of the flavor that tea provides,” Zeitlin says. “Aim for eight to 10 (8-ounce) glasses of water daily, and three to four glasses of that can be from tea.”
Most research on green tea and kidney function comes from in-vitro and animal studies, but the findings are promising, says Jen Hernandez, RDN, CSR, LDNa dietitian focused on kidney health. Still, more research in humans is needed—tea alone isn’t a cure-all.
“Green tea can be a great way to help stay well-hydrated and switch things up from just plain water,” Hernandez says. “However, it’s important not to consider it a requirement or any type of cure for kidney disease.”
How to Drink Green Tea for Kidney Health
- Enjoy 2 to 4 cups per day. “Keep it unsweetened for the full benefits,” Zeitlin says. One study found that drinking unsweetened tea was associated with a lower risk of chronic kidney disease, whereas sweetened tea was not.
- Swap it for coffee. Green tea contains caffeine, but less than coffee. “An 8-ounce cup of green tea has approximately 20 to 50 milligrams of caffeine, which is about a third of the caffeine in an 8-ounce cup of regular coffee,” Hernandez says.
- Try a matcha latte. Matcha is made from finely ground green tea leaves and tends to be rich in EGCG. Research suggests this compound has anti-inflammatory properties and may have protective effects against certain kidney conditions.
Who Should Be Cautious with Tea
- People with chronic kidney disease or other kidney conditions. People with chronic kidney disease should talk with their health care provider before adding green tea to their routine, Hernandez says. Research on green tea in this population is mixed. “The bottom line is that there’s not enough research in the chronic kidney disease population to confidently say green tea should be a standardized part of a kidney diet,” Hernandez says.
- People taking medications. “Anyone taking medication daily should consult with their doctor to make sure there are no tea-drug interactions,” Zeitlin says. “Some herbal teas have strong medicinal properties, meaning they can have a medicine-like effect on you.”
- Anyone looking for a quick fix. “If a green tea or other beverage makes any claims for ‘detoxing’ or ‘cleansing’ the kidneys, know that these claims are unsubstantiated and [these products] may include ingredients not safe for people with kidney disease,” Hernandez says.
Our Expert Take
If you’re looking for a beverage that may support kidney health, dietitians say green tea is a smart choice. It helps you stay hydrated—one of the most important factors for healthy kidney function—and provides antioxidants that may offer protective benefits.
That said, more research is needed to fully understand how green tea affects kidney health, especially in people with chronic kidney disease. And it’s not a quick fix. Be wary of products that claim to “detox” or “cleanse” your kidneys.
If you’re considering adding green tea to your routine—especially if you have a kidney condition or take medications—check in with your health care provider to make sure it’s a good fit for you.
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